T-Bar Row Exercise
T-bar row
Targeted Muscle Groups
Primary Muscles:
- Latissimus Dorsi:
- Rhomboids:
Secondary Muscles:
- Trapezius:
- Biceps:
- Forearms:
- Core and Lower Back:
Equipment Needed
T-bar row
- barbell
- landmine attachment
- Weight plates
- T-bar row handle
- Lifting belt
Step-by-Step Guide: How to Do the T-Bar Row
1. Setup:
2. Grip the Bar:
3. Position Yourself:
4. Begin the Pull:
5. Hold and Squeeze:
6. Lower the Barbell:
7. Repeat:
Recommended Reps and Sets
- Beginners:
- Intermediate/Advanced:
Pro Tips for Success
- Maintain a Neutral Spine:
- Focus on the Squeeze:
- Keep Your Elbows Tucked:
- Control the Movement:
- Use a Lifting Belt (Optional):
Common Mistakes to Avoid
- Rounding the Back:
- Using Too Much Weight:
- Shrugging the Shoulders:
- Standing Too Upright:
T-bar row